11 Tips for Healthy Holidays 2011!


The holidays are here and with them comes the endless array of edible goodies! Everything from the holiday parties, baked goods, fudges and candies to hot chocolate, cider, lattes and home cooked meals are waiting for you to enjoy.  You may be wondering how you can have it all and still keep off the pounds and stay healthy.  Here are 11 tips to surviving the holidays:

1.  Do not expect to lose weight during the holidays.  Instead, set a goal of maintaining your weight and/or size.

2.  Stay hydrated by drinking at least 8 glasses of water a day.  Drinking water will keep you feeling full longer and staying healthier during the holidays.

3.  Eat a healthy breakfast.  By starting your day off with a wisely chosen breakfast, you will be less likely to fill up on holiday treats later.  Also, you can balance out what you plan on eating later and indulge in moderation on things you would like later in the day.  Some breakfast ideas include: smoothies (100% or green), fruit and nut-butter, yogurt and granola, fruit, eggs, and whole grain toast or cereals.

4.  When going to a holiday party, plan what you are going to eat ahead of time.  By preparing yourself for this event, you will be less likely to see all the food and eat everything in sight.  Start by limiting yourself to only one plate of food.  Also, try eating a small healthy meal or snack before you go, so you won’t be as hungry at the party.

5.  If you can, take a dish or snack. Not only can you contribute to the spread, but you can bring your favorite “healthy version” of the treats, share the goodness and ensure you will have at least one nutritious option.

6.  Get up and get active.  It doesn’t mean you have to start training for a marathon, but this a perfect time of year to connect with friends and family and play games outside, go walking or jogging, look at lights, ice skate, join a gym, or even start home workout videos.

7.  Take time for yourself!  The holidays are a busy time of year and can be very stressful.  Take at least 5 minutes every day. Sit or lay down, clear your mind, relax and just breathe and enjoy the real meaning of the season.

8.  Watch your intake of calories in beverages.  During this time many will be drinking lattes, hot chocolate, hot cider, and alcohol.  All are loaded with empty calories which mean they don’t have a whole lot of nutritional value.  Empty calories can lead to weight gain, especially when paired with all the other holiday goodies.

9.  Freeze cookies that you get as gifts.  Cookie platters and exchanges seem to make great gifts, but they also tempt you to nibble continuously.  Instead of keeping them out on the counter, place a few in zip lock baggies to freeze so you can enjoy them all year round.

10. When you are eating the holiday treats, enjoy them.  When you decide you want a piece of pumpkin pie or a couple ginger bread cookies, choose a reasonable portion, sit down and eat them, enjoying every bite and don’t feel guilty.  It is the holidays and they only come once a year!

11. Celebrate with Innocent Indulgence!  With so many yummy choices, you, your family and friends can enjoy all of the goodness of the season, nourish your body, and feel good after!

Written by Rachel P. – ASU Nutrition Intern

4 Reasons to Make Time for Breakfast


No Time for Breakfast?!?

Hard to believe the long, warm days of swimming, fresh berries, vacations and family trips have come to an end…the kids are back in school and the “normal” routine has begun.  Morning schedules are tight! With getting the kids (OK, and ourselves) out of bed, out the door and being on-time …  it seems the best thing to skip is breakfast. But is it really??

We think…we’ll grab something later… (We don’t …or choose a donut)

…the kids say they aren’t hungry this early… (but they have trouble concentrating later in school)

…it’s a great way to “cut back”… (then we eat more later)

4 Reasons to Make TIme for Breakfast!

  • Achieve and maintain a healthy weight!

Skipping breakfast can slow your metabolism, actually increasing body weight. Studies show that breakfast eaters are less likely to be overweight than those who don’t. Quite often, skipping breakfast leads you into eating larger-than-normal portions and making “desperate,” hungry food choices later in the day from experiencing the empty stomach grumblings.

  • Have More Energy!

Skipping breakfast can lower blood sugars and reduced energy levels. Refueling the brain and body in the morning helps to raise blood sugar and keep energy levels more stable, instead of letting the body operate on “fumes

  • Improve concentration, memory and performance!

Skipping breakfast easily reduces concentration and memory skills.  Eating breakfast helps you function at your best. Fuel for the brain can’t be stored; it must be replenished. Studies show that non-breakfast eaters scored lower on memory performance tests than breakfast eaters; and for kids, those who ate breakfast had higher grades, higher concentration levels and better behavior.

  • Savor the goodness!

Breakfast can be delicious and packed with nutrition! Here’s how:

1.  Make it a habit – don’t skip, eat something!

2.  Plan ahead….and be creative – boil eggs for the week, wash fruit the night before, use a protein powder in a smoothie, pack some nut butter for dipping apples or bananas, pack bags of dried fruit and nut mixes. Think outside the “box” and take your own favorites!

3.  Stock up –  have favorite choices available….frozen fruit (and greens!) for smoothies, whole-food bars, dried fruit and nuts

4.  Take it with you – if time is short, make it “to go”

7 Tips for Whole Foods on a Budget


Whole Foods on a budget? You bet!

We’ve all heard the following advice, “Eat more whole foods! “, “More fruits and vegetables!” and “Avoid processed foods!” But what exactly is whole food? And is it affordable? And how can I add more whole foods into my meals? Let’s take a closer look.
Whole foods are simply unprocessed and unrefined foods. If you can imagine it growing, it’s probably a whole food. Here are some super easy examples:  a potato is a whole food, as opposed to a potato chip that has been cut, salted and fried. A cup of fresh fruit is a whole food versus a fruit roll up.

While whole food has the reputation of being expensive, there are many ways to add delicious, healthy whole foods to your diet, while also sticking to your budget. Follow these tips:

      1.  Buy seasonal: Fruits and vegetables are cheaper — and tastier — when purchased in season. Shop your farmers market or co-op. Buying seasonal also introduces greater variety into your meals.

      2.  Embrace the bulk bins: Buying from the bulk bins is an affordable way to add spices, dried fruits, nuts, beans, legumes and grains to your meals. First, you are not paying for packaging, labeling and advertising from canned or pre-bagged foods. Second, you only buy what you need, so you’re less likely to throw away food. Don’t be intimated by the bins: many times, grocery stores will have recipes ideas located right next to the bins, as well as cooking instructions.

      3.  Follow the weekly circulars: Each week, the local grocery stores feature many fresh fruits and vegetables, meats, chicken and fish specials. Purchasing what is on sale each week will help to shave dollars your grocery bill each week. Over the course of the year, this can add up to big savings.

      4.  Use your freezer: When you see whole foods on sale, stock up and freeze. This is a great way to save on local or organic items!

      5.  Skip the bags: Frozen vegetables often have a much higher unit cost than fresh vegetables. While they are a bit more convenient to prepare, one pays almost twice as much per pound as when you buy fresh. This can amount to quite a bit of savings over the year.

      6.  Reduce waste: Don’t let leftovers go to waste. Freeze leftover soups, stews, sauces and casseroles. Leftovers from last night’s dinner can make delicious soups, salads or sandwiches/wraps for lunch at work.

      7.  Grow your own: Even if you have a tiny apartment, you can grow fresh herbs and lettuces in your kitchen window. With a deck, you can add tomatoes, strawberries and pepper plants. And with a sunny yard, your opportunities are endless. Growing your own food is an inexpensive way to eat more veggies as well as add a fresh burst of flavor to your meals.
      Use these tips to increase the whole food in your diet, and your body— as well as your wallet — will thank you.

      Written by ErinStacy, ASU Nutrition Intern.

      Aloe – More than Skin Deep


      With “sun-burn season” officially over, that cooling bottle of Aloe vera often gets pushed to the back of the medicine cabinet. Research, nevertheless, suggests this plant provides year round benefits that everyone can profit from.

      Stemming (literally) from the Xanthorrhoeaceae family, Aloe barbadensis, commonly called Aloe vera grows well in temperate climates and requires minimal care. It flourishes most in direct sunlight. The plants ability to retain water helps it to thrive in dessert-like and drought conditions.

      Most of us are aware of the cooling effects of the “mucilaginous” (gooey) gel and have used it in treating burns, cuts and rashes. Fewer people, however, are aware of the anti-inflammatory, anti-bacterial and anti-viral characteristics of it.

      Taken as a juice, gel or powder, Aloe vera can help to:

      • Soothe digestive discomfort
      • Maintain adequate vitamin/mineral status (It contains all major vitamins with the exception of vitamin D)
      • Cleanse the body from harmful toxins
      • Reduce joint swelling and inflammation

      Don’t miss out on these benefits simply because of the seasonal stigma of the plant! Keeping Aloe around all year long can keep you healthy everyday of the year, not just the 94 days of summer.

      Submitted by Jenna, ASU Intern.  Thanks, Jenna!

      Blueberry Love – Bursting with Flavor…and Health


      Escape with me from the summer heat for just a moment. Grab a basket, take off your shoes and let the grass poke through your toes as you walk to the patches of wild blueberry bushes. As you’re picking the ripe, juicy fruit and popping the flavorful berries in your mouth, you’re also doing great things for your body. For their tiny size, blueberries are jam-packed with amazing levels of nutrition that can work in your body to:

      • Prevent cancer

      Loaded with phytonutrients (beneficial plant components that science is still discovering) the blueberries’ anthocyanins, proanthocyanidins, resveratrol, flavonols, and tannins can block pathways that develop cancer

      • Lower blood sugars
      • Reduce cholesterol

      Blueberries are rich in fiber, vitamins, minerals and antioxidants–manganese, vitamin B6, vitamin C, vitamin K. A recent study showed that supplementing a plant-based diet with just 2-4% of blueberries, significantly reduced total and LDL cholesterol.

      • Improve memory and slow decline of Alzheimer’s disease

      Individuals who drank blueberry juice daily or consumed blueberries showed significant improvement in learning and recall, showing that components in blueberries may strengthen and stimulate brain cells.

      • Lessen symptoms of depression
      • Prevent urinary tract infections

      Blueberries contain the same compound found in cranberries that helps to keep away UTIs, by preventing bacteria from “sticking” and developing infection

      • Protect and improve vision
      • Reduce inflammation

      A daily serving of blueberries or juice can help reduce pain and inflammation levels throughout the body, an underlying root of most chronic disease development

      With all these amazing benefits, it’s no wonder blueberries are now being named a “super-food” that “increases the body’s ability to heal.”

      Blueberry Mango Smoothie


      one of my favorites!…  and loaded with nutrition and benefits!

      1 cup frozen blueberries

      1 1/2 cups mango

      1/2 banana

      1 Tbsp flax oil

      Ice water or milk alternative (almond, rice, coconut…)

      Stevia to taste, optional

      Protein powder of choice (whey, hemp, pea, soy, egg white…), optional

      ___

      Blend until creamy, adding water or milk alternative to desired consistency.

      Buckwheat…and gluten-free!


      Looking for some gluten-free options???  Buckwheat, actually a fruit seed commonly confused as a grain, tastes great and packs some impressive health benefits thanks to its vitamin, mineral, antioxidants, and fiber content.  Although it sounds like it is part of the wheat family, buckwheat is truly gluten free, so it’s safe for people with Celiac or any gluten sensitivity or intolerance.

      Check out a few ways it can benefit your body:

      • Prevent gallstones in women—high levels of fiber help speed up food transit time through the digestive system.
      • Lower risk of colon and breast cancer—further thanks to those high levels of fiber
      • Powerful antioxidant—high levels of Flavonoids assist vitamins in collecting free radicals in the body
      • Help over 300 enzymes in the body operate—the high amount of magnesium takes part in activating the enzymes abilities
      • Reduce the risk of diabetes—whole buckwheat can increase cell insulin sensitivity and satisfy hunger easily
      • Improve heart health—by helping to reduce cholesterol, magnesium relaxes blood vessels and antioxidants strengthen vessel walls and keep blood from clotting
      • Support bone and dental health—buckwheat is an excellent source of calcium!

      Buckwheat can be found roasted or as raw “groats.”  It can be ground into flour and used alone or mixed easily with other flours (gluten or non-gluten containing) for delicious baked goods. It can be soaked and sprouted and used in cereals, salads or side dishes or cooked as a “grain”alternative, similar to oatmeal., or try adding it to soups and stews for a hearty flavor and deeper texture.  Buckwheat flowers (and bees) also produce an incredible, special type of honey, containing antioxidant levels comparable to apples, oranges and strawberries!

      Chocolate + Brownies = Healthy Desserts … Really?!!!


      “Eat dessert…it’s good for you!”   Really!!

      Did you ever think you’d hear those words…

      …especially for Chocolate?! It’s the love affair that’s hooked us for life. But now, it can be part of your strategy for health!

      Recent research shows that dark chocolate has some very important health benefits. The nutrient content in cocoa might explain why it was used as a “treatment for many ailments” in the 17th-19th centuries and why it’s once again making a come-back! The Journal of the American College of Cardiology deemed the findings “to be one of the major advancements in cardiovascular research.” Cocoa is rich in polyphenols, or “phytonutrients.” Science continues to unravel these hidden ‘miracle-workers” in plants, which serve as potent antioxidants, protecting our cells from damage. The studies* show polyphenols in dark chocolate may help to:

      • improve blood flow, keeping vessels healthy and “elastic”
      • keep blood from becoming “too sticky”
      • raise HDL (good cholesterol) and lower LDL (bad cholesterol)
      • lower blood pressure
      • improve insulin sensitivity
      • reduce inflammation
      • slow the aging process

      and women, for one final “justification”…

      • improve appearance and health of the skin

      So, be sure to get your antioxidants in today!  Choose naturally sweetened varieties of cocoa, cocoa nibs and pure, dark chocolate for the most benefits.  Double Fudge cheesecake, Fudge Brownie squares and Fudge Topping are yummy convenience items to have on hand for a quick dose of goodness!

      Cleansing and Detox Benefits


      The benefits to nutritional cleansing and detox truly are an important part of health and wellness! Here are just a few of the ways they may benefit your body:

      • Lose Weight and Feel Great – Studies show fat cells can hold onto impurities as a mechanism for protecting itself from dangerous impurities. Cleansing aids the body’s ability to flush fat and increase metabolism.
      • Strengthen The Immune System
      • Aid Digestion and Elimination – Refined, processed, low-fiber foods, animal fats, lack of exercise, dehydration and stress all contribute to an irritable bowel and sluggish elimination from the intestinal tract. Cellular cleansing and replenishing with fiber-rich nutrients can allow for better elimination of impurities and is essential in the prevention of intestinal disorders.
      • Restore Normal Sugar Levels – Abnormal sugar levels have been linked to serious health challenges and are often the result of weight gain. Effective weight loss and fueling of the body can aid in the body’s ability to restore normal sugar levels.
      • Support Your Liver – Aid metabolism, promote normal thyroid function and much more!
      • Support Healthy Brain Chemistry – Reduce food cravings and regulate moods and energy levels.
      • Balance Your Hormonal Systems
      • Support Your Vital Organs – Liver, colon, urinary tract, sweat glands, skin pores and the lymphatic system.
      • Eliminate Unhealthy Cravings – Cleansing and replenishing helps regulate the body, creating cravings for what the body needs.
      • Beautify the Skin – Skin is the largest organ of our body. Cleansing and replenishing rejuvenates our skin, making it appear younger and healthier.
      • Create Abundant Energy and Better Sleep Cycles – Get more stamina, energy and mental clarity.
      • Reduce Stress – and the associated negative health effects.
      • Slow The Effects of Aging – Toxins and nutritional deficiency can lead to premature aging on an internal and external level, while cleansing and replenishing can result in a younger appearance and incredible energy.
      • Maximize Absorption of Essential Nutrients – Nourish and support all major organ systems (heart, bones and nervous systems, etc.)
      • Restore and Maintain Antioxidant Levels – Fight free radicals that damage cells and cause disease.

      Enjoy the ultimate quality of life!! Cleansing and refueling the body are a revolutionary approach to optimal health and weight management. Imbalanced diets can rob the body of essential nutrients and only offer temporary results. Find a program that helps give your body the right nutrients, the right balance and the ability to support your organs and maintain a healthy body weight.
      from 21 Reasons to Nutritionally Cleanse and Replenish

      Cocoa Nibs for Healthy Chocolate Chip Cookies


      Whether it is dark, white, semisweet or bittersweet, the majority of people love chocolate. Chocolate options are vast and varied, but the root of this ancient dessert remains the same – cocoa beans. Cocoa beans are found in the fruit pods of Theobroma cacao trees which are a landmark in Central America. After cocoa beans are fermented, dried and shelled, they are smashed into small, flavor-filled gems known as cocoa nibs. With further processing, raw cocoa nibs transform into cocoa powder, which is the basis of chocolate desserts around the world.

      Not only are cocoa nibs the foundation for our favorite flavor, but they also enhance our health! Raw cocoa nibs are reported to have two times the amount of antioxidants found in red wine and three times of those found in green tea! (Antioxidants are nutrients that help keep our bodies healthy, especially under stress.) Cocoa nibs also contain important minerals like iron and magnesium, which assist our bodies with proper metabolism and oxygen transport.

      Adding raw cocoa nibs to cookie batters (have you tried our Cocoa Nib Squares?!), brownies,  add to fruit smoothies, fruits salads or even green salads and any other favorite treat for a great way to enjoy both the taste and health benefits. Why wait?

      Submitted by Jenna, ASU Intern.  Thanks, Jenna!

      Cool Cucumber Soup


      Refreshing ideas for hot summer days!


      1 large cucumber (English are my favorite)

      ¼” slice red onion

      1 garlic clove

      ¼ tsp sea salt

      ½ lemon, juiced

      ½ avocado

      ___

      Blend all ingredients until smooth.  Serve well chilled.  Yield: 1-2 bowls.

      Variations:

      Add fresh herbs

      Sprinkle in Italian Seasoning or fresh pepper

      Add small chunks of avocado, fresh corn, peas or red pepper

      Cranberries!


      For many homes, it is almost a requirement at Thanksgiving dinner. Along with the turkey, mashed potatoes, green bean casserole and pumpkin pie, cranberries, in one form or another, find their way onto the filled plates of diners. Jellied, canned or made from scratch, cranberry salads and sauces pack a punch both in flavor AND nutrition.

      High in vitamin C and fiber but extremely low in calories, cranberries help keep our defense system strong and our digestive tract healthy without adding extra calories to our diet. 100% juice has been shown to actually increase “good bacteria” levels, block H. Pylori from sticking and growing in the stomach walls (leading to ulcers) and block E. coli from sticking in the urinary tract (leading to UTIs). Furthermore, the phytonutrients (nutrients found in plants) in cranberries primarily giving them their brilliant red color, work together against inflammation, oxidation, and cancer-causing agents found in our bodies! Cranberry and cancer research has shown numerous mechanisms from preventing cancer cell growth to actually causing cancer cell death! Cranberries have numerous “heart healthy” benefits too, mainly from their anti-inflammatory benefits, keeping blood vessels healthy, regulating blood pressure and even lowering “bad” cholesterol (and raising “good” cholesterol), all the while discouraging periodontal disease (inflammation of the gums).

      With all these health benefits plus many more, it is important to incorporate cranberries into more than just Thanksgiving dinner! Drinking 100% cranberry juice or mixing the berries into baked goods (muffins and scones) and morning starters (yogurt and wholegrain oatmeal) are great, taste-filled ways to reward your body with all of these health benefits.

      Submitted by Jenna, ASU intern. Thanks, Jenna!

      Decadent Desserts for Food Sensitivities


      Finally – Decadent desserts for food sensitivities

      Just in time for the holidays! This year it’s time to enjoy all of your favorite incredibly yummy desserts, even if you or those you love are dealing with food sensitivities!   Food allergies no longer mean you have to go without…or compromise on taste.  Now you too can enjoy rich, creamy cheesecakes, chewy cookies and flavorful pies that are all gluten, dairy, soy, egg and refined sugar free.

      Is it really true???

      Yes…and it means you even get healthy desserts!!!  A variety of nuts helps replace the gluten and dairy.  Because we use them in addition to other whole-food ingredients, including fruit, natural sweeteners and your favorite flavors and spices, you get all of the flavor and pleasure …without any reactions!   Look at just a few of the benefits that nuts bring your body:

      • Reduced risk of heart disease. Eating nuts 4 times each week showed a 37% reduction of heart disease compared with those who didn’t and each additional serving, reduced heart disease 8.3% and increased vessel elasticity, and thus vessel health, by 64%.
      • Studies show eating nuts may also reduce the risk of having a stroke or developing type 2 diabetes, dementia, macular degeneration and gallstones.
      • Reduced risk of weight gain. Those who ate nuts more than 2 times each week were 31% less likely to gain weight than those who did not.

      Walnuts in particular are full of “omega 3s.”  Studies show they may help to:

      • Raise HDL (good) cholesterol and lower LDL (bad) cholesterol
      • Lower blood pressure
      • Reduce risk of blood clots
      • Promote improved brain function
      • Reduce inflammation throughout the entire body – asthma, arthritis, skin disorders, heart/blood vessels, etc. – reducing the risk of development of numerous diseases
      • Improve moods
      • Reduce depression and behavioral disorders

      So, don’t feel left out or deprived this holiday season!  Indulge..without guilt or discomort..and with all the benefits*!

      For research info, please contact us.

      *Please be sure to read ingredient labels and contact us with any particular food sensitivity questions.

      Delicious, Healthy Desserts Debut


      Thank you, Natural Awakenings, for the News Brief on the newest additions to our “extensive menu of raw, vegan, gluten free desserts,” ideal for those with food sensitivities.

      October 2o10 Natural Awakenings – Arizona
      page 6

      Diabetic? – or want to prevent it? Go plant-based and choose vegan desserts!


      The phrase “You are one in a million” is often spoken as a compliment.  So what if someone said you were one of a million – would that still be a good thing? Better yet, what if someone told you that you were one of 23.6 million Americans who have type 2 diabetes. Is that a good thing?

      While altering lifestyles (exercise, nutrition) and prescribed medications help treat the disease, traditional western medicine still does not offer a cure.  This means that people with diabetes spend every day counting carbohydrates before eating, puncturing their fingers for blood samples, and possibly taking pills or injecting insulin, with complications of blindness, amputation, heart disease and stroke constantly looming in the background. So, let me ask again – is life with type 2 diabetes a good thing?

      Not at all. Thankfully, we have another option. Research from the The China Study, one of the largest nutrition studies to date, confirms that plant-based diets are effective in preventing, treating and reversing diabetes and keeping its complications at bay! That is HUGE news! One study reported that 24 out of 25 participants were able to discontinue insulin medications after just a few weeks of following a high-fiber, plant-based diet.  In another study, 34 out of 40 participants had no need for medication as long as they followed the diet. While the word “cure” indicates 100% efficacy, this is the closest thing we have to a cure.  Take advantage of it and become one of 283 million Americans who do not have diabetes. That is a much better statistic to be known for!

      Resources:
      The China Study, T. Colin Campbell, 2006.

      http://www.nih.gov/about/researchresultsforthepublic/Type2Diabetes.pdf

      Submitted by Jenna, ASU intern – Thanks for your awesome work!

      Eat Right with Color – National Nutrition Month


      CHICAGO – While the trees may be bare in March, there are still plenty of colorful and nutritious foods to fill your plate. During the 2011 National Nutrition Month®, the American Dietetic Association encourages everyone to add color and nutrients to your meals through this year’s theme: “Eat Right with Color.”

      “Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients, each with a different bundle of potential benefits for a healthful eating plan,” says registered dietitian and ADA Spokesperson Karen Ansel.

      “Healthy eating includes more than counting calories alone. In fact, most children don’t get enough of all the essential nutrients critical to normal growth and development,” says Ansel.

      “Food variety supplies different nutrients, so to maximize the nutritional value of your meal, include healthful choices in a variety of colors.”

      Ansel offers ways to brighten up your plate in every season with this quick color guide.

      Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

      • Fruits: avocado, apples, grapes, honeydew, kiwi and lime
      • Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

      Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

      • Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
      • Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

      Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

      • Fruits: blackberries, blueberries, plums, raisins
      • Vegetables: eggplant, purple cabbage, purple-fleshed potato

      Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

      • Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
      • Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

      White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

      • Fruits: banana, brown pear, dates and white peaches
      • Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

      Ansel recommends choosing a variety of colors when shopping for seasonal fruits and vegetables. “And for additional options in the color palette, choose frozen or dried fruits and vegetables available throughout the year,” she says.

      “Instead of grilled chicken and mashed potatoes, consider painting a more colorful plate, such as grilled chicken topped with salsa, mashed sweet potato, asparagus and spinach salad with orange slices. A colorful meal is not only visually appealing, but it also contains a variety of nutrients and is quite flavorful,” Ansel says.

      For more information on how to “Eat Right with Color,” visit ADA’s National Nutrition Month website for a variety of helpful tips, fun games, promotional tools and nutrition education resources.

      Reposted from ADA’s Press Release – February 1, 2011

      Exceptional Endings – Really Good Living Raw Foods


      Try some Velvety Lime Pudding! It’s  quick and a super yummy holiday (or anytime of year) treat!

      Check out Natural Awakenings as they highlight one of Innocent Indulgence’s recipes!
      See page 33 in the December 2010 edition.

      Festive Cranberry Salad


      Try this quick and amazing, bursting-with-flavor fruit salad with your favorite meal…or anytime…this holiday season!

      2 ½ cups cranberries
      1 ¼ cups dates, pitted
      ¼ tsp allspice
      1 tsp cinnamon
      ¼ tsp ground cloves

      Blend together well in a blender.

      In a separate bowl, combine:

      2 pears, cored and chopped
      2 apples, cored and chopped
      1 ½ tangelos
      ½ cup chopped walnuts
      ½ cup raisins

      Pour blended cranberry mixture over fruit and mix well.

      Adapted from How We All Went Raw by The Top Raw Men

      Gingerbread – Benefits in Natural Desserts!


      The children’s story The Gingerbread Man is undoubtedly a classic tale that most everyone is familiar with.  With the refrain “Run, run as fast as you can! You can’t catch me! I’m the Gingerbread Man!” echoing in the background, perhaps the cookie cutout character starts to take shape in your mind.  Whether his eyes were made from raisins or frosting and his buttons from cinnamon dots or candy buttons, one thing was always for sure.  His body was made from gingerbread.  As far as any child is concerned, ginger is only good for one thing – making gingerbread men.

      Contrary to that opinion, everyone can appreciate the fact that ginger has enhanced pallets with flavor and fragrance for over 2500 years while at the same time providing major health benefits.

      Research confirms that a small amount of ginger (two, 1/2 inch slices) is useful for the following:

      • Alleviating general gastrointestinal distress (diarrhea, nausea, vomiting) in all ages.  This is due to the spice’s ability to relax the smooth muscle in the intestine.
      • Relieving motion and morning sickness. Studies reported that ginger was more effective in treating people with motion sickness than over-the-counter medicines and dissipated morning sickness in 70% of pregnant women in their first trimester.
      • Serving as an anti-inflammatory in people with osteo- and rheumatoid arthritis.
      • Hindering growth of cancer cells, specifically in colorectal and ovarian cancer.

      Simply slicing, grating or mincing fresh ginger into stir-fries, vegetable medleys, fruit bakes or beverage choices is an easy way to enjoy these health benefits and so many more. It is not often that a spice appeals to the entire generation span, but then again, it is not often that there is a spice like ginger. Take advantage of it!

      Submitted by Jenna, ASU Intern.  Thanks, Jenna!

      Gluten Free Desserts …errrr… Breakfast Cereals


      A “too-good-to-be-breakfast” way to start the morning…gluten free!

      Strawberry Shortcake Buckwheat Cereal

      2 cups raw buckwheat groats

      almond or rice milk

      Vanilla Crème liquid SweetLeaf stevia

      pinch sea salt

      1 qt fresh strawberries, sliced

      Soak buckwheat in filtered, clean water overnight. By morning, the seeds will swell and be “mucilaginous.” Rinse well and drain. Place in individual serving bowls. Top with a pinch of sea salt, almond milk and desired amount of stevia (3-6 drops). Stir well and top with sliced berries.

      Variations—

      Use any combination of fruit: bananas, bananas and berries, blueberries, apples, raisins & cinnamon, etc. Enjoy the creativity!

      Makes 2-4 servings.

      Really, who says dessert can’t be for breakfast?  Think of our gluten free desserts as a new way to enjoy fruit and nuts for breakfast!

      Gluten Free, Raw, Speciality Vegan Desserts


      Thank you to Gluten Free Taste of Home! We appreciate your incredible review of our gluten free desserts and cheesecakes online!

      Read ‘gluten free taste of home’ review now!

      Gluten Free Taste of home focuses on gluten free giveaways, product reviews, and recipes.

      Health from Coconut Oil


      Fat has gotten a bad rap over the years, even inciting fear that eating just a bite will “pack on the pounds.”  (Remember the days of “fat free” everything?!)  This is so far from the truth! Fats are essential to life.  They make up a part of  every single cell in our body, and the right kinds of fats can actually help prevent heart disease…and even help regulate your weight!  Nutrient-packed, whole foods provide you with the building blocks essential for radiant health!  Incorporating them into your lifestyle will provide you with maximum benefits.  Let’s start with coconut oil.

      Coconut oil typically brings to mind all those “bad fat” thoughts, which again, are so far from truth!  The fat’s special structure is a “medium chain triglyceride.  This means it has a smaller size, making it more easily digested by the body, converted into energy and less likely to be stored.  It is primarily known for its use as a processed, hydrogenated oil in highly processed goodies, making it a truly harmful product.  However, “in the raw,” coconut oil has been called “the healthiest oil on earth,” being used for generations around the world because of its wide range of health benefits and healing properties.  In fact, non-Western cultures following years of tradition with high fat and calorie intakes (34-63% fat) had no elevated risk of heart disease  and have some of the lowest rates of heart disease in the world, as well as lower body-fat stores and higher survival rates.  Not until these cultures switched away from their natural coconut oils to Westernized vegetable oils did they show increased rates of heart disease.  Additional research now confirms the benefits and effectiveness of these traditional uses, which may help your body to:

      • Strengthen the immune system
      • Kill bacteria and viruses
      • Support thyroid function
      • Increase metabolism
      • Reduce body weight
      • Lower “bad cholesterol” and raise “good cholesterol”
      • Normalize blood sugars
      • Improve insulin sensitivity

      Cooking?  If you choose to fry, coconut oil is the most healthy, stable oil to use.

      Be sure to look for Organic, Extra Virgin, Cold Pressed Coconut Oil, which is usually found in the “supplement section” of your natural grocery store.

      To experience more of these incredible benefits, try adding coconut oil to smoothies, sauces, grain dishes…or use it in cooking… or get it in your dessert from our dairy free cheesecake.

      Hug Therapy…It’s Essential!


      During Valentine’s month, how about a unique and different perspective on relationships and love and how it relates to our health!

      According to the Field of Touch Research Institute at the University of Miami Medical School, the US is not a very “touchy” culture, compared to Europe.  Touch plays an important role in the release of the “feel good” brain chemicals, serotonin and dopamine, along with numerous other benefits to our health and well-being.  Are we missing out?  Simply put:

      • Hugs feel good
      • Hugs help dispel loneliness
      • Hugs open doors to feelings
      • Hugs help us overcome fears
      • Hugs help build self-esteem
      • Hugs curb our appetite
      • Hugs ease tension
      • Hugs help fight insomnia
      • Hugs increase hemoglobin blood count
      • Hugs impart feelings of belonging
      • Hug effects keep on working, even after the hug is over
      • Hugs help relieve physical pain
      • Hugs heal
      • Hugs are for everyone

      Seems too easy, but its true!  Hugs affect all of us…and at every stage of life.  Remember though, hug responsibly!

      University of Arkansas Co-Op Extension – http://www.docstoc.com/docs/3411112/Hugs-for-Healing-and-Health

      Making Veggies Delicious – Food Demo Video


      A quick, humorous, simple look at how to make veggies taste better! Tons of info packed into a few minutes: learn nutrition tips, simple sprouting techniques, Vita-Mix secrets, and how to make easy Honey Mustard.

      Making Veggies Delicious

      More Essential Hug Therapy


      We continue the Valentine’s theme with a unique and different perspective on relationships and love and how it relates to our health!

      It seems too easy, but its true! Hugs affect all of us and at every stages of life. We need social, physical contact, that includes touch in any context…from friendship…to family…to the context of intimacy. Look at some of this incredible research that shows the power of touch:

      • Skin-to-skin contact between mom and baby has shown such benefit for the baby’s physical and emotional development that placing a diaper-clad infant skin-to-skin on the mother is an practice used for premature infants in neonatal ICUs used worldwide.
      • Hugs increase oxytocin and cortisol (especially in women) producing a protective effect on the heart and lowering blood pressure and risk of disease compared to those without hugs who had higher pulse rates and significantly higher blood pressure.
      • Lower cortisol levels from hugs also means increased metabolism (helping to regulate weight) from a UNC study.
      • Touch therapy from NYU research shows that touch from others stimulates the hemoglobin levels, raising the levels in our tissues and carrying more oxygen throughout our body, leaving us feeling invigorated
      • Gentle touch has been shown to help reduce stress, relieve pain, increase coping ability, and general health ratings
      • Therapeutic touch as a treatment for pain management in fibromyalgia has shown that participants experienced a significant decrease in pain and reported a significant improvement in overall quality of life than those without.
      • Alzheimer’s nursing home residents showed that intervention consisting of therapeutic touch significantly reduces behavioral symptoms (dementia, such as restlessness, searching and wandering, tapping and banging, pacing and walking, and vocalization.) Impressive since the therapeutic touch used in the study was only provided twice daily, for three days, lasting only 5-7 minutes.
      • Infants in an orphanage who received an extra 15 minutes of a female voice, massage and eye-to-eye contact, five days for a month, gained more weight and had greater increases in body length and head circumferences for the next 6 months than children without the extra contact.

      The power of touch is truly amazing. Although we live in a deeply ingrained society of “individuality,” we truly need each other! So, don’t let a day go by without offering your touch of love!

      More than Decadent Desserts – How to Enjoy the Season … Health-Fully!


      Here are a few tips to help you have an even better, happier and healthier Christmas season:

      • Eat at home (even a snack) before parties to avoid too much “nibbling”
      • Make well-balanced choices during the season with lots of fresh veggies and fruit at home
      • Have breakfast – skipping it slows your metabolism and makes you more hungry later
      • Drink lots of water and teas (black, green, oolong, herbal) – helps keep you filled up
      • Keep portion sizes reasonable – get all the enjoyment with a smaller scoop
      • Choose unsweetened beverages – avoid extra, empty calories by adding your favorite natural sweetener
      • Simplify meals by choosing “whole-foods” – save time and get more nutrition -
        • Bake sweet potatoes or winter squash and top with apples, cinnamon, walnuts, raisins, agave vs. sugary casseroles
        • Steam or prep fresh veggies (green beans, salads, broccoli, etc) topping with flavorful oils, nuts, spices & herbs vs. creamy casseroles
        • Choose spices and sea salt instead of traditional table salt
        • Use low sodium broths for gravies
        • Makes dressing from a variety of grains instead of stuffing
        • Enjoy fresh cranberry sauce instead of the sugary, canned varieties
      • Select veggie sides instead of primarily starchy dishes (and typically refined and heavily processed breads & starches
      • Limit number of desserts available at your celebrations and request healthy dessert options:  fresh fruit, naturally sweetened goodies or even try some new recipes
      • Choose from Innocent Indulgence’s variety of good-for-you decadent desserts.  They save you time and give you all the yummy taste-bud pleasure!  Perfect for all ages … even as gifts!
      • Pick new traditions that keep you active: take a walk, play outdoor games, go sledding
      • Search healthier recipes online – try something new!
      • Give – the real meaning of the season is the greatest gift of Love that was given to us! Celebrate by giving to others…whether it’s your friends and family or those who are in need of a touch of Love.
      • Take just a few minutes to slow down and reflect on the wonder of the Greatest Gift of Love ever given. What an amazing Gift, and all so that we can personally know and enjoy Power and Might, the Wonderful Counselor, the Everlasting Father, the Prince of Peace.

      Wishing you the most blessed and joyous Christmas season!

      Nibs to Powder for Natural Desserts


      While raw cocoa nibs are great natural additives to our favorite treats, society tends to be more aware of cocoa powder. The transition from cocoa nibs to cocoa powder is intricate, to say the least!

      Initially, the raw cocoa nibs (Remember, to get to this point, the fruit had to be picked, fermented, dried and shelled!) are refined into a paste known as cocoa liquor. Cocoa liquor is then pressed, resulting in cocoa cake and cocoa butter. Cocoa cake, a hard-pressed patty, is pulverized into cocoa powder, producing that yummy powder in the cute little tins. This powder adds the perfect, polished chocolate flavor to cookies, brownies, teas and ice cream alike without adding unnecessary calories.

      Like cocoa nibs, cocoa powder is extremely high in antioxidants and flavonoids. Just one ounce of chocolate a day helps keep our immune system healthy (antioxidants), our cholesterol and heart in check (flavonoids), and our taste buds satisfied. Why deny yourself a good thing?!

      Submitted by Jenna, ASU Intern.  Thanks, Jenna!

      Peppermint – It’s More Than Candy


      Whether they help master counting skills (Chutes & Ladders ®), perfect manners (Sorry ®) or teach the value of money (Monopoly ®) most board games have a dual function – to be fun AND educational. A favorite in my childhood home, Candy Land ®, emphasized the importance of counting and colors, not necessarily nutrition… with the exception of Mr. Mint, who lived in The Peppermint Forest. Whether the makers of the game knew it or not, Mr. Mint and his Peppermint Forest promote numerous health benefits.

      The actual plant, native to Europe and a hybrid between watermint and spearmint plants, has been used medicinally since the 1700’s! Menthol, a compound that occurs naturally and abundantly in peppermint, is a key ingredient in relieving nasal congestion (and we all know it is cold season!). Because of its refreshing, cooling properties, peppermint is often found in top-of-the-line skin and hair care products as well as mouthwashes (It is also an antiseptic!). Peppermint and peppermint oil are often effectively used to alleviate indigestion, bloating, menstrual cramps, irritable bowel syndrome and heartburn. Peppermint has also been linked to decreased stress levels, an increased immune system and an innate ability to clear the mind.

      At second glance, there is way more to peppermint than the red and white striped, wrapped-in-cellophane candy. With all these benefits and more, it’s definitely worth incorporating peppermint into your holiday season – your health will thank you!

      . . . . . . . . . . . . . . . . . . .

      Article submitted by Jenna. A special THANK YOU to Jenna, our Fall Semester ASU intern. She has been a wonderful addition to our team and has helped immensely with numerous projects! She graduates in just a few days and is moving into the next season of life. Congratulations Jenna! We will miss you! Many, many blessings in your future!

      Pumpkin Gives You Healthy Desserts for Fall!


      With the simple flip of the calendar, the “holiday season” has officially begun! No doubt, the next two months will be filled with seemingly unending “to-do” lists. Thankfully, this time of year, those lists seem to have a common theme: food. Planning Thanksgiving dinner and preparing the perfect dish to pass at the company Christmas party can be a daunting task, especially if you are trying to satisfy taste buds while still providing something that’s “good for you.” Winter squash sides, including pumpkin pie, do both! Check out the following health benefits of pumpkin alone!

      Pumpkin puree, made from the flesh of a pumpkin, is packed full of vitamins C, E and A; all which work together to keep our immune system healthy, our skin glowing and our eye-sight clear. Pumpkin flesh is also high in potassium and magnesium – minerals that aid in bone strength. Pumpkin is also rich in fiber, which helps keep blood sugar levels and cholesterol in check as well as ensuring proper digestion (1/2 cup of pumpkin puree provides 5 grams of fiber!).

      Pumpkin seeds are excellent sources of omega-3 and omega-6 fatty acids, which play numerous important roles in our bodies. Examples of those roles include controlling inflammation, enhancing brain function, and suppressing allergies.

      Don’t fret with all those lists. Mastering the perfect pumpkin pie or winter squash recipe for one or more of those events is something your family and friends will thank you for (It’s delicious!) and something you can be proud to serve (Look at all those health benefits!).

      Short on time? Try the Pumpkin Patch Parfait! Incredibly delicious, perfectly spiced, vegan and friendly for those with food sensitivities…and healthy….but shhhh, you’d never know!!

      Submitted by Jenna, ASU intern. Thanks, Jenna!

      Pumpkin Soup


      2 cups (480 ml) vegetable broth
      1/2 cup (120 ml) unsweetened coconut milk
      3 cups (735 g) canned pumpkin
      1 cup (160 g) sliced onions, sauteed
      3 garlic cloves, roasted
      3 tablespoons agave nectar (or stevia to taste)
      1 teaspoon paprika (optional)
      1/2 teaspoon cayenne pepper (optional)
      1 teaspoon nutmeg
      sea salt and freshly ground black pepper, to taste

      –

      1. Place all ingredients into the Vitamix container in the order listed and secure lid.   (A blender works fine, but you will need to warm the soup on the stove.)

      2. Select Variable 1.

      3. Turn machine on and quickly increase speed to Variable 10, then to High.

      4. Blend for 6-7 minutes or until heavy steam escapes from the vented lid.

      Yield:  6-1/2 cups
      Time: 10 mins

      From Vitamix.com

      Recipes – Veggie Chili


      Here’s a yummy way to add in some veggies…especially on cool nights!

      Veggie Chili

      2 tsp minced garlic

      28 oz can tomatoes or 6-7 Roma Tomatoes

      4 cups water

      1 can tomato paste

      1 tsp chili powder

      1 Tbsp Dijon mustard

      1 tsp dried basil

      1 tsp dried oregano

      ½ tsp ground cumin

      15 oz can kidney beans, rinsed & drained

      15 oz can garbanzo beans, rinsed & drained

      1 ½ cups frozen corn

      1 cup chopped carrots (about 3)

      ½ cup chopped celery

      1 cup chopped zucchini

      1 med onion, chopped

      15 oz can black-eyed peas, rinsed & drained

      sea salt & pepper to taste

      Combine first 11 ingredients. Bring to boil and reduce heat. Simmer covered for 10 minutes. Add remaining ingredients and simmer covered 10 more minutes.  Great served with a salad, cornbread and topped off with yummy, dairy free desserts!

      Makes 3 quarts.

      Smoothies…Good Enough to be Dessert!


      Yummy ways to incorporate coconut oil:

      Tropical Smoothie

      1  cup  milk alternative – almond, soy, rice, coconut milk
      1  Tbsp extra virgin coconut oil
      1  Tbsp  ground flax seeds
      1  Tbsp  shredded coconut
      stevia (to taste)
      1-2  cups   frozen fruit blend – pineapple, mango, papaya
      1  banana

      Blend at high speed until smooth. Add more “milk” for a thinner smoothie OR more fruit for a thicker, fruitier drink.

      Variations: Be creative and try your own fruit blend.

      Serves 1-2

      Sweet Nectar


      Agave Nectar (or agave syrup), a great natural alternative to refined sugar, is harvested from the agave plant, a desert plant native to Southern Mexico. It resembles a cactus but actually belongs to the same family as the Aloe Vera plant. There are over 100 species of agave found around the world but the blue agave plant is most often used to produce agave nectar. The plant is grown for 7-10 years before it is harvested and almost all the parts of the plant are used. To make agave nectar, the leaves are cut from the plant revealing a core known as the “pina.” The pina resembles a giant pineapple that can weigh from 50-150 pounds! Sap is then extracted from the pina, filtered and heated at a very low temperature (under 118F). Agave has been used for centuries to heal wounds, as it possesses antimicrobial properties. Throughout history, the ancient Aztec considered the agave “a gift” and a very valuable part of their culture for everything from clothing, shelter and healing to religious ceremonies.  It’s no surprise that agave nectar offers various health benefits:

      • It can be used by raw food fans
      • It is 100% vegan
      • Agave nectar has a low glycemic index, making it a better choice for diabetics
      • Unlike honey, it is safe to use when feeding babies
      • It contains saporins, fructans and phytochemicals which contain antimicrobial, anti-inflammatory and immune-boosting abilities
      • Agave nectar also contains a high amount of protein-building amino-acids and alkaloids
      • It is 40% sweeter than sugar, so less can be used, making it a weight-management-friendly sweetener

      Agave nectar is comparable to honey, but tastes slightly sweeter. Agave nectar, or syrup, comes in light and dark colors. The darker syrup contains more minerals and nutrients, retaining its full color, flavor and fragrance.  The lighter agave has been filtered, removing the minerals, color, fragrance and flavor, producing a more delicate syrup. Agave nectar is very versatile and can be substituted for almost any sweetener or sugar.

      With its sweet flavor and numerous health benefits, it’s no wonder agave nectar is regaining popularity as a sweetener today. At Innocent Indulgence, we strive to provide great taste and nutrition in all our desserts. By using agave nectar as a natural sweetener, we can do just that, so you really can have your cake and eat it too!

      Submitted by Callie, ASU intern, Spring ‘11. Thanks, Callie!

      Tea…Cozy up and Drink to Your Health!


      Tea is one of the most common beverages enjoyed around the world, second only to water.  Not only does it taste delicious, it has many benefits for living a healthy lifestyle. Iced tea and black tea are the most common among Americans, however, the world offers four true teas: white, green, oolong and black tea.  “True teas” come from the Camellia sinensis plant.  Herbal tea and rooibus tea, are technically not “true teas,” even though they are enjoyed just as much.  Drinking tea gives many healthy benefits, but also requires about 8 tea servings a day in order to truly see tea-healing results.  You may think, “Wow, that’s a lot of tea! I can’t drink 8 cups of tea a day I will be up all night!”  One cup of coffee has about 135mg of caffeine, while a true tea has anywhere from 5mg per cup in white tea to the highest of 45 mg per cup in black tea.  Herbal and rooibus are caffeine free and still have numerous, healthy benefits. Here’s a closer look at the teas and the benefits you may experience:

      White Tea:

      Benefits: detoxifying the body, losing weight, improving cardiovascular health and preventing heart disease

      White tea is the purest form of tea making it very delicate.  Brew around 150° for 1-2 minutes.

      Green Tea:

      Benefits:  improves heart health, reduces cancer risk, aids in weight loss, lowers cholesterol, improves bone density and oral health, helps with fat oxidation in the body and has anti-aging properties

      Green tea has been slightly oxidized during production.  Japanese green tea has been steamed and Chinese green tea has been pan seared.  Brew around 170° for 1-2 minutes.

      Oolong Tea:

      Benefits:  supports weight loss, relieves eczema, strengthens heart health, reduces blood pressure, stabilizes blood sugar levels & diabetes,  relieves physical and mental stress.

      Oolong teas are slightly more oxidized than green but not as much as black tea. They can be fermented anywhere from 8% to 85%.  Brew around 185° for 2-3 minutes.

      Black Tea:

      Benfits:  can improve cardiovascular health, by increasing artery elasticity and reducing blood pressure!

      Black teas are more oxidized than white, green and oolong teas.  Brew around 210° for 3-4 minutes.

      Herbal Tea:

      Benefits:  relax and sooth the body.   Sip a cup in the evening to wind down from the day

      Herbal teas are not made from actual tea leaves it is made from a combination of dried fruits, herbs and flowers. Brew around 210° for 4-5 minutes.

      Rooibus Tea:

      Benefits:  It is known to help improve skin problems such as acne and is rich in antioxidants.

      Rooibus tea also knows as red bush tea in the most popular drink in South Africa.  This tea can be enjoyed as just the red bush tea or have different herbal blends added to it for different flavors.  Rooibus is more durable and can be enjoyed like a breakfast black tea with added milk (substitute) and natural sweeteners.  Brew about 210° for 4-5 minutes.

      Now that you know about the choices and health benefits of tea…it’s time for a cup! Go out and try some!  You have nothing to lose but weight, high blood pressure, high cholesterol, aging, cardio vascular disease and much, much more!

      Velvety Vanilla


      Vanilla is one of the best-known spices in the world.  Vanilla comes from the plant Vanilla Planifolia, a member of the orchid family. This type of orchid is a climbing orchid and, when left alone in its natural environment, it can grow up to 300 feet! Vanilla beans are the seed pods obtained from the flowers of the plant. The vanilla plant is native to South America but has been cultivated in other nations over time. When grown outside of its natural environment it must be hand pollinated to ensure a good fruit set. No wonder it comes with a high price tag!

      Vanilla is the second most expensive spice, next to saffron, and it is used in a variety of ways. It is often used in soaps, lotions, and perfumes because of its sweet, comforting scent. Vanilla extract is used as a flavorful ingredient in many different types of foods. Vanilla beans grow around the world, even having a slightly different flavor, depending on their origin. One of the most famous types of vanilla comes from the island of Madagascar, which is the largest producer and thus known as Madagascar Vanilla with its creamy, hay like and sweet flavor with vanillin overtones. Vanilla is also beneficial when used in aromatherapy. It promotes relaxation, eases breathing problems and has been known to have an aphrodisiac effect.

      With its sweet flavor and beautiful aroma it is no surprise vanilla has become a favorite spice in the dessert world. It is a healthy substitute for sugar, which makes it perfect to add to Innocent Indulgence’s vegan desserts! Here’s are some other great benefits that come from eating vanilla:

      • Vanilla contains small amounts B-complex vitamins such as niacin, thiamine, riboflavin and vitamin B-6.
      • Trace minerals like calcium, magnesium, manganese, potassium, iron and zinc can also be found in small quantities when consuming vanilla.
      • Vanilla contains anti-oxidants, has anti-carcinogen properties and can reduce tumor activity.
      • Vanilla has been traditionally used to ease nausea, promote weight loss and heal wounds.

      Vanilla is the picture-perfect combination of great taste and health. Make sure to choose 100% pure vanilla product when buying vanilla. This will help ensure you get all the benefits when adding this wonderful flavor to your food. Vanilla is just another way a healthy life can be a sweet one!

      Ways to Cleanse and Detox


      The possibilities are endless, but here are just a few:

      • Eliminate refined foods, sugars, artificial sweeteners, food additives, caffeine (sodas, coffee)
      • Add lots of fruits and veggies-especially green leafies-and beans, nuts & seeds
      • Lemon juice cleanse drinks – 1-3 days
      • Juice fasting - green vegetable juices are best (not fruit juices)
      • For deeper cleansing benefits, try supplement programs that can detox, renourish and support the organ systems: Isagenix, Metagenics, Garden of Life, Biogenesis

      If you’ve never cleansed before, seek professional advice for safest and best results.

      Why Cleanse and Detox?


      Cleansing the body at an internal level is a hot topic,  and for good reason. We live in a very toxic world. Herbicides, petrochemicals, hydrocarbons, heavy metals, food additives and synthetic drugs can have an adverse effect on our cells, internal organs and state of health.  Over 20 million pounds of antibiotics were injected into our farm animals last year alone. There are so many insecticides and pesticides on our fruits and vegetables that these noxious chemicals seem to have become part of our food pyramid. We are chronically exposed to harmful substances.

      Because our soils are poisoned with chemicals and pollution and are continually stripped of their nutrient base, many of our foods are not supplying our bodies with the necessary nutrients – primarily minerals – to perform optimally. The nutritionally bankrupt body is an invitation to illness and disease.

      America is in a true health crisis and preventable diseases are out of control. Cardiovascular disease is epidemic, 44 million people suffer from arthritis, 18 million have diabetes, 17 million suffer from asthma, 1 in 8 women develop breast cancer and 18 million children are obese. For the first time in history we may be witnessing a decline in the American life-span. “Visceral” fat (fat carried in the abdominal area) poses an even higher risk of heart disease, cancer and diabetes. Supporting our body’s natural cleansing abilities helps combat this problem.

      Since 1976, the Environmental Protection Agency (EPA) has been engaged in the National Human Adipose Tissue Survey (NHATS). In this study, adipose (fat) samples were taken from cadavers and elective surgeries from all regions of the country and the levels of toxins were measured. Twenty toxic compounds were found in 76% or more of all samples! These ongoing assessments have shown quite clearly that it is not a question of if we are carrying too many toxic compounds, but how much and how do they harm us. The ever increasing illness and disease in this country are indicative of how vital it is to cleanse and replenish NOW!

      From 21 Reasons to Nutritionally Cleanse and Replenish

      Why Healthy Desserts – Becoming “Sugar-Less”


      Any final words of wisdom?

      Sometimes making dietary changes can seem overwhelming, but you need not feel deprived. There are plenty of healthier options for the “sweet tooth!” Do what works best for you. Some prefer going “cold turkey,” while some need to transition slowly over time. (I had to do it slowly!) Just be committed to health and what is best for your body. Each and every change counts…don’t discount it! and when you fall off the “good eating wagon” into the “embankment of sweets,” it’s OK. Just get back up and onto the wagon. Keep pressing on toward your goal! You and your body will LOVE the difference!

      Q & A series conducted by Margy Squires, published in Health Points by TyH Publications – 12005 N. Saguaro Blvd., Ste. 102, Fountain Hills, AZ 85268.

      Why Healthy Desserts – Sugar & Health Q & A #3


      Does sugar consumption affect aging?

      Yes! Inflammation is also one of the primary causes of aging. Again, free radicals are being formed which can impact every part of the body: organs, blood vessels, skin and the immune system.

      Why Healthy Desserts – Sugar & Health Q&A #2


      How does sugar affect immunity?

      Sugar and poor regulation of glucose and insulin levels produce more free radicals in the body. This stimulates the body’s inflammatory response, which when continued over time taxes the immune system. This may sound trivial, but recent research correlates chronic inflammation as one of the main contributing factors to all chronic, degenerative diseases. It is especially noted as being the root cause of cancer and heart disease, while high inflammatory markers have been found in depression, allergies, arthritis and psoriasis.

      Why Healthy Desserts – Sugar and Health Q & A #10


      Ways to Cut Out Sugar

      • Experiment with natural sweeteners in beverages & recipes
      • Choose unsweetened teas (and pure water) instead of soft drinks
      • Read labels! Sugar is called by many names (and comes in everything from ketchup to salad dressing and low-fat foods.) Try a brand with no sugar or one that uses healthier sweeteners
      • Choose whole fruit over fruit juice. Fruit has fiber to slow insulin release and blood sugar spikes & lower, naturally occurring sugar content
      • Enjoy fresh, frozen or dried fruit for a sweeter snack
      • Celebrate with healthy desserts from Innocent Indulgence!

      Why Healthy Desserts – Sugar and Health Q & A #4


      What about the effects of sugar on GI health?

      Over 70% of the immune system is linked with the gastrointestinal tract. Lots of sugar and refined, processed foods can promote the overgrowth  of unhealthy bacteria, yeast and fungi. This throws off the “good bacteria balance,” which can result in less frequent bowel movements and toxin build up, ultimately compromising the immune system.

      Why Healthy Desserts – Sugar and Health Q & A #5


      Why is avoiding high glycemic food important?

      The Glycemic Index is a measure of how carbohydrates affect blood sugar levels. “High glycemic” means the “carbs” break down quickly and  raise blood sugar levels rapidly. “Low Glycemic” foods are digested more slowly so blood sugars rise more gradually. Avoiding high glycemic  foods (refined carbs) helps minimize blood sugar and insulin level spikes, which can reduce the risk of heart disease, improve cholesterol levels, diabetes management and help with weight loss and weight maintenance.

      Why Healthy Desserts – Sugar and Health Q & A #6


      Are there any “good” sugars? What’s a “normal” limit?

      We need carbohydrates as a primary source of energy for the body and brain. It’s important to consume nutrient-dense carbs, which will be low glycemic, unrefined food choices in fruits, vegetables, legumes and whole grains. In 2003, The World Health Organization and the Food and Agriculture Organization recommends that the percent of sugar-based calories (refined, high glycemic) be limited to no more than 10% of total calories (150-200 kcals equals about 10 teaspoons).

      Why Healthy Desserts – Sugar and Health Q & A #7


      What’s the difference between fructose, sucrose and other types of sugar?

      The difference is the size and combination of the sugar molecules, as well as how the body metabolizes them. Sucrose (table sugar) is made of two molecules joined together: glucose and fructose. Fructose is broken down very differently within the body into triglycerides, increasing the risk of heart disease and the body’s storage of fat. Fructose also doesn’t stimulate leptin or ghrelin, hormones that signal “fullness,” which can lead to overeating and weight gain. High fructose corn syrup has a higher percent of fructose than normal.

      Why Healthy Desserts – Sugar and Health Q & A #8


      What about aspartame or other “diet” sugars?

      Because of the chemical composition of sugar substitutes, their by-products can have associated risks within the body. Splenda, for example, is a sugar molecule with chlorine added. A number of very undesirable side effects (migraines, rashes, numbness, dizziness, agitation) have been connected to use of this low-calorie “diet sugar”. Many of the  components of artificial sweeteners are known hazards, but because of individual’s body chemistry, the degree of side effects can vary greatly.

      Why Healthy Desserts – Sugar and Health Q & A #9


      Are there any substitutes for my sweet tooth that are healthier?

      Yes! There are many options that can even benefit the body:

      • Raw honey – strengthens the immune system, can improve blood sugars in Type 2 diabetics, has anti-bacterial, anti-fungal and anti-vital properties
      • Stevia – 250x sweeter than sugar, calorie free, doesn’t raise blood sugar levels
      • Agave nectar – considered low glycemic
      • Xylitol or Birch Sugar – doesn’t raise blood sugars, inhibits growth of bacteria
      • Fruit puree and dried fruit: full of antioxidants, vitamins and minerals that slow aging, protect cells from free radical damage and strengthen the immune system
      • Palm sugar, date sugar, maple syrup – and the list goes on

      Why Healthy Desserts? – Sugar & Health Q & A #1


      Certainly a little sugar now than then cannot affect your health…or can it??? Did you know that 1 teaspoon of sugar can lower your immune system for up to 6 hours?

      Learn more in this Q&A series about how sugar affects your health from nutritionist, Alisha Chasey, as she expounds on this not-so-sweet subject.

      What’s the one thing about sugar you want people to know?

      Linus Pauling said “If you give up only one food, it should be sugar.” I whole-heartedly agree. Of all the things we as Americans eat, I feel sugar is the one thing that is hardest on our bodies. According to a 2005 U.S. News & World Report, the average American consumption of sugar per year in the U.S. is 142 pounds and 61 pounds of high fructose corn syrup. A 2003 statistic cites 46 gallons of soft drinks (about 1 gallon a week). Compare that to 8.3 pounds of healthy broccoli and 25 pounds of greens. As good as it tastes, sugar adversely affects the body in numerous ways and it’s documented! Here are just a few:

      • Suppresses the immune system
      • Feeds cancer cells
      • Is an addictive substance
      • Depletes mineral levels (affecting bone health)
      • Disrupts blood sugar and insulin levels, increasing the risk of diabetes
      • Can cause hyperactivity, anxiety, and inability to concentrate
      • Compromises GI health
      • Leads to hormonal imbalances
      • Contributes to obesity

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